Need Some Workout Advice

[rhyno435]

Ok, so I'm in a Grade 11 Weight Room class. I really want to build up my chest more than anything else. And when I look in the mirror, I can see that the outer side of my chest is fine, but the upper and lower parts aren't at the same standard. So I have been starting my chest workouts with decline bench press, and then incline bench press.

So anyways, I did 3 sets of decline bench press, and the next day, I wasn't sore at all in the lower chest. But I did 1 set of incline press (it was all I had time left to do) and the next day my upper chest hurt* more than anything.

I used the same weight for both exercises, does anyone know why my upper chest seems to be building and not my lower chest.

Also, does anyone know how to build inner chest (like near the center of the ribcage)?

Sorry if this isn't a good topic. I just had noone else to ask except Yahoo Answers (and I think we all know why I didn't want to go down that road).

[sup]*Just to clarify, it's the good workout pain, not the bad torn muscle pain.[/sup]

 

[Rsheldon112]

Well your problem is that typically you can lift much more decline than you can incline. You should be using more weight on decline, that's why you're not sore. For inner chest I would recommend flies or wide grip bench press.

 

[rhyno435]

Well your problem is that typically you can lift much more decline than you can incline. You should be using more weight on decline, that's why you're not sore. For inner chest I would recommend flies or wide grip bench press.

Ya, I was thinking of raising the weight for decline to the same weight I use for flat bench.

Thanks.

 

[sms_117b]

Relative muscle strengths, the lower pectoral is stronger and used to work whereas the upper one isn't (so much).

Right, for a good chest work out, lets say a half hour.

Bench press - Warm up empty bar then 3 sets with between 8 and 12 reps resting for 1 minute between each set.
Butterflies - 3 sets with between 8 and 12 reps resting for one minute between each set.
(http://www.youtube.com/watch?v=suVZYwl0fZ0)
Incline Dumbbell Press - same as above 2.
(http://www.youtube.com/watch?v=u99qWU_mVb4) - but inclined slightly

That should be it once a week as part of a good training program you should see size results in 6 weeks or so.

PM me if you want more, or quote me and ask.

 

[rhyno435]

Relative muscle strengths, the lower pectoral is stronger and used to work whereas the upper one isn't (so much).

Right, for a good chest work out, lets say a half hour.

Bench press - Warm up empty bar then 3 sets with between 8 and 12 reps resting for 1 minute between each set.
Butterflies - 3 sets with between 8 and 12 reps resting for one minute between each set.
(http://www.youtube.com/watch?v=suVZYwl0fZ0)
Incline Dumbbell Press - same as above 2.
(http://www.youtube.com/watch?v=u99qWU_mVb4) - but inclined slightly

That should be it once a week as part of a good training program you should see size results in 6 weeks or so.

PM me if you want more, or quote me and ask.

Ya that's pretty much the routine except it's 8-10 reps and add in decline bench press. I think I'm just gonna add some weight to the decline and flat bench, and keep the incline where it is (it seems to be working at the weight I'm using).

 

[sms_117b]

Ya that's pretty much the routine except it's 8-10 reps and add in decline bench press. I think I'm just gonna add some weight to the decline and flat bench, and keep the incline where it is (it seems to be working at the weight I'm using).

You only want 3 exercises to start training with, 4 over works the muscles unless you've been training hard for a good 36 weeks on a stable program.

8 - 12 reps is the muscle growth section, more than 12 you go into toning less than 8 your in the strengthening.

Here's a mini inside scoop if you can do 13 reps with the weight it's to light, every set should fall in 8 - 12, and 12 should be a *****, and I mean ripping chest muscles apart *****. More important than routine and mass is your intensity, you have to want it more than anything.

Every 6 weeks you should also change the rep style, going bulk (8-12)->strength (6-8)->tone (15)->repeat.

I'm doing (just starting really, but lots of years training myself) a course to get me a personal trainer qualification, so you got any q's ask away.

 

[Hollow Grimm]

This is off topic, But I don't think The Escapist is used as a help/advice place.. Maybe you should have asked one of your friends or something. Maybe a teacher?

 

[rhyno435]

This is off topic, But I dont think The Escapist is used as a help/advice place..

I know, but I didn't know who else to ask.

EDIT: My friends don't know squat, and my weight room teacher is a woman, so it might be kinda weird...

 

[ThatPurpleGuy]

I used to be in to whole gym thing a while back. I did it for a couple of years with good results.

The best is by far just your basic bench press. It just builds the overall mass.

Another good one for upper chest is dips but lean forward as far as you can. These are also brutal on your triceps which is good too.

If your gym has one a cable cross-over is really good for getting full range of motion going. You can right back and cross right over and hold. Great for the middle chest. Flyes on varied inclines are also good.

Also one thing that I seen alot of guys do is because they wanted bigger chests thats all they would work out. Exercising the back is JUST AS important of exercising the front. I loved doing chin-ups so back was fun for me. Oh yeah and heaps of Tuna

 

[Hollow Grimm]

my weight room teacher is a woman, so it might be kinda weird...

Well don't be sexist about it, It isn't to much of a big deal. But try wiki answers and some other stuff like that.

Edit: I don't mean sexist I mean weirded out, I'm sure she can help.

 

[ThatPurpleGuy]

I forgot to say as well that I used to find decline pretty pointless. I find they don't really isolate much that the flat doesn't and are just generally uncomfortable to do. Do more incline but at a slightly lesser weight than you are benching flat.